Calorie surplus basics

Learn · Gain muscle

Building muscle is easiest in a slight surplus — about 100–300 calories above maintenance for most. Bigger surpluses add fat faster without building muscle faster. Expect a slow scale climb (roughly 0.25–0.5% bodyweight/week for non-beginners) and adjust from real trends.

Related in “Gain muscle”

• Progressive overload
• Training volume
• Protein for muscle
• Recovery and consistency